Hot dishes
In order for the body to maintain heat exchange, it is worth increasing the number of hot dishes in the daily diet – this is a general recommendation for everyone. What this can be, taking into account vegetarian restrictions:
- soups based on legumes and vegetables: lentil, peas or soup with sweet potato and spinach;
- porridges with plant milk: oatmeal, buckwheat or millet with the addition of nuts, dried fruits and seeds will charge you with energy for a long time;
- Stews and casseroles: the combination of potatoes, pumpkin, carrots, cauliflower and mushrooms creates a hearty dish with essential vitamins.
Protein products
The protein your body needs can be obtained from plant foods.
- Legumes: beans, chickpeas, lentils can become the basis for hearty and varied dishes.
- Tofu and tempeh: Versatile foods that can be fried, baked, or added to soups and salads.
- Quinoa: a true champion in protein content among cereals, and also one of the best helpers for the intestines, as it acts as a probiotic.
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Sources of fats
Omega-3 not only supports strong immunity, but is also beneficial for the cardiovascular system and has antidepressant properties.
- Avocado: Add to salads, toast, or make guacamole.
- Vegetable oils: flaxseed, olive, coconut, hemp – for salad dressing and cooking.
- Nut butters: peanut or almond – a great snack or addition to porridge and toast, plus nuts are a good source of protein.
Vegetable garden on the windowsill
Another way to always have a source of vitamins and fiber at hand is to grow greens on your windowsill yourself. You will need seeds of your favorite plants, a substrate, and a container for planting. You can buy a ready-made set or buy everything separately. You can also sprout mung beans, wheat, and green buckwheat at home.
Vitamins and microelements from fresh greens and sprouts not only help the body resist infections and viruses, but also remind you of summer.
Products without heat treatment
Winter is not the season for many plant foods. But not for all of them.
Fruits: in stores and markets you can safely take any citrus fruits, kiwi, pomegranates and persimmons, as well as winter varieties of apples. And frozen berries retain most of their beneficial properties.
Nuts are sources of protein and fat, and when combined with dried fruits they make a delicious dessert.
As for vegetables, in winter you can eat different types of cabbage, carrots, beets, and pumpkin raw.
Spices
Many spices not only make the taste of dishes richer, but also have a warming and anti-inflammatory effect:
- Ginger: Add to tea, soups or smoothies;
- Cinnamon and cloves: great for baking, porridge and drinks like masala chai;
- to urkuma : complements rice or bulgur side dishes, baked desserts.
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